Pushup Ladder Workout

Pushups are probably one of the best body weight exercises you can do. They are extremely versatile with many variations and the provide the ability to get a fairly well rounded upper body workout with no equipment at all.

This ladder workout won't be easy, but if you are up for a challenge give it a try. It'll work your chest, shoulders, triceps and core, plus even a little back and biceps. Not to mention, the bonus of some hamstring flexibility and hip mobility work.

Take advantage of the option to go to your knees at any time. Even if you can make it pretty far up the ladder (3 or more reps) without going to your knees, give one more round a try from your knees AFTER you think you have nothing left.

Overall Plan

For each round do the specified number of reps for each of the exercises outlined below in the "Exercises" section.

  • Round 1: 1 rep of each exercise above, 15s rest
  • Round 2: 2 reps of each, 15s rest
  • Round 3: 3 reps of each, 15s rest
  • ---
  • Round N: N reps of each


1. Pike Pushup

2. Dive Bomber Pushup

3. Spiderman Pushup (R)

Right side only

4. Spiderman Pushup (L)

Same as above but left side only

5. Explosive Pushup

6. Pushup

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